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CENTER STATION EXERCISES
LOW CABLE CURL (BICEPS)
Disengage and hold the handle of the dual transitioning pulley. Position the
handle in hole # 1, making sure the pin fully engages. Attach the single
swivel, short bar onto the karabiner. Reach down and grasp the bar evenly
with both hands (underhand grip). Stand erect with arms at full extension.
While keeping your upper arms against your torso throughout, curl the bar
up to shoulder height. Slowly lower and repeat.
UPRIGHT CABLE ROW (DELTOIDS & TRAPEZIUS)
Disengage and hold the handle of the dual transitioning pulley. Position the
handle in hole # 1, making sure the pin fully engages. Attach the single
swivel, short bar onto the karabiner. Reach down and grasp the bar evenly
with both hands (overhand grip). Stand erect with arms at full extension.
Keeping the bar as close to your body as possible, pull the bar straight up to
chin level. Your elbows should flare out to the sides. Slowly lower and repeat.
FRONT RAISE (ANTERIOR DELTOIDS & TRAPEZIUS)
Disengage and hold the handle of the dual transitioning pulley. Position the
handle in hole # 1, making sure the pin fully engages. Attach the single
swivel, short bar onto the karabiner. Reach down and grasp the bar evenly
with both hands (overhand grip). Stand erect with arms at full extension,
facing the center station. While keeping your elbows locked or slightly
bent, raise the bar in an arc motion, until your arms are parallel to the floor.
Slowly lower and repeat.